MONDAY

Weightlifting

Within 15 Minutes:
– establish a 1RM Front Squat

Metcon

4 Rounds each for Max Calories:

Within a 90s window:

– Run 200m

Remaining time…

– Max Calorie Bike

(4 Minute 30s Rest between rounds)

TUESDAY

Gymnastics

5 Rounds for quality:
– 3 Wall Walks
– 10 Shoulder Taps (5 per side) in Handstand Against Wall

Metcon
8 Minute AMRAP:

– 10 Pistol Squats
– 10 C2B Pull Ups
– 10 Ring Dips

WEDNESDAY

Core
3 Rounds for quality:

– 10 GHD Sit Ups
– 1 Minute Superman Hold

Metcon
Within a 90s window:

– Row 250/200m

Remaining time…

– Max rep OHS @ 40/30kg

Rest 3 Minutes between rounds

*this WoD is complete at 60 total OHS or if not achieved at 6 total rounds

THURSDAY

Weightlifting
Every 2 Minutes x 6:

– 8 Front Squat @ 50% of 1RM

Metcon
3 Minute AMRAP:

– 5 Burpees
-10m HSW

— Rest 3 Minutes —

4 Minute AMRAP:

– 10 Burpees
– 5m HSW

— Rest 4 Minutes —

5 Minute AMRAP:

– 15 Burpees
– 15m HSW

FRIDAY

Gymnastics
For Quality:

5 Sets of:

– 10s Handstand Hold against a wall (20s Rest)

— Rest 2 Minutes —

5 Sets of:

– Max Time in a Freestanding Handstand Hold

Metcon
8 Rounds for Time (14 Minute Cap):

– 5 Deadlift @ 110/80kg
– 30m Unweighted Walking Lunge

SATURDAY

Team WoD
Partner WoD (30 Minute Clock):

“Rowing Cindy”

– 800m Run Buy In

— REMAINING TIME —

AMRAP ‘CINDY’*:

– 5 Pull Ups
– 10 Press Ups
– 15 Air Squats

* 1 partner completes 2 rounds of Cindy / 1 partner rows for distance – partners swap every 2 rounds of Cindy

SUNDAY

EMOM
30 Minute EMOM:

1) 6 Pull Ups
2) 6 Toes 2 Bar
3) 6 Ring Dips
4) 1 Rope Climb to 15ft
5) Rest

CONDITIONING 

Monday/Tuesday

AMRAP 8
50 Wallballs@9/6kg
25 HR Press Ups
50 Double Unders
25 HR Press Ups

Rest 5 Minutes

AMRAP 8
50/35 Cal Bike
25 DB [email protected]/15kg
50 Alt Jumping Lunge
25 DB [email protected]/15kg

Rest 5 Minutes

AMRAP 8
500m Run
25 Sit Ups
50/35 Cal Ski
25 Sit Ups

Wednesday/Thursday

EMOM 30
1 – 15/12 Calorie Ski
2 – 20 Alt DB Snatch@15/10kg
3 – 15/12 Calorie Bike
4 – 20 DB Thruster@15/10kg
5 – Rest

Friday

AMRAP 30
In Pairs
2000m Row
100 Burpees Over Erg
100 Wallballs@9/6kg
1000m Row
50 Burpees Over Erg
50 Wallballs@9/6kg
500m Row
25 Burpees Over Erg
25 Wallballs@9/6kg

WEIGHTLIFTING

Week 2

Wednesday
Clean
5 x 3 @ 70%

Clean High Pulls
4 x 5 @ 80-85%

Split Jerk (pause in the dip, pause in the catch)
4 x 2 @ 65-70%

Saturday
Hang Snatch (Above Knee)
5 x 3 @ 70%

Snatch High Pull
4 x 4 @ 90%